Week 3 Day 1

26.2 CrossFit – CrossFit

Warm-up (No Measure)

2x Through

30s Hollow Hold

30s Arc Hold

2x Wall Walk w 20s handstand hold at top

10 KBs

7/e SL RDLs w KB

Shoulder Press (5@75% 3@85% 1+@95%)

Use your training max to calculate your percentages. Last set is an amrap, not til failure

5@75% 3@85% 1@95%

Bent Over SA Dumbbell Row (4×10)

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

(115/75 lbs. Barbell)

15 Snatches

20 Deadlifts

25 Box Jump Overs at 30/24″

20 Hand Release Push Ups

15 Thrusters

With remaining time continue to the next round starting at 15 Snatches
If you are in Lurong you should have read the details of the workout and know which level you are going to do and be familiar with all of the movement standards… The coach can pull up the workout levels

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